• “Examples of Short Self-Regulation and Grounding Techniques to Embed in Your Day,” a handout a list of ways you can self-regulate during the day, developed by The Center for Child Welfare Trauma-Informed Policies, Programs, & Practices (CWTTT).
• “Pause-Reset-Nourish to Promote Well-Being: Use as Needed to Care for Your Wellness,” a fact sheet from the National Child Trauma Stress Network (NCTSN) (2020) that contains information on a specific self-care strategy called Pause-Reset-Nourish, or PRN. PRN acknowledges the levels of stress that professionals may be currently experiencing and offers a way to address unwanted stress reactions and promote and replenish well-being and enhance resilience.

• Feet on the Floor, a simple grounding video (6:40 minutes) by Diana Tikasz that can be used before, during, or after a stressful event.
• “Pause, Reset, and Nourish (PRN)” (5 minutes) from the Well@Work podcast series, produced by the University of Kentucky Center on Trauma & Children. In this episode, Dr. Ginny Sprang talks about the PRN self-care strategy and how to use it to alleviate the impacts of stress.

Websites

• “Strategies to Remain Healthy & Compassionate,” from Dakota Children’s Advocacy Center. A webpage devoted entirely to practical strategies for maintaining well-being, healthy, and compassionate.
• WHS Virtual Calm Room features sounds and music, puzzles and games, guided meditation, stretching and yoga, visual relaxation, and coloring.
• UCLA Health Guided Meditations offers videos of guided meditations; also available as an app.
• Mindful houses numerous resources and how-to guides for meditation, relaxation, and working through feelings.
• Oxford Mindfulness Centre contains online trainings, courses, podcasts, and live keynotes around the subject of mindfulness.

Apps

• Smiling Mind (free) offers meditations for children and adults.
• Insight Timer (free) offers guided meditations.
• Calm offers guided meditations.
• Healthy Minds Program (free) helps you build tools for healthy patterns of thought.
• Mood Notes-Mood Tracker offers daily journaling and mood tracking.
• Daylio (free) offers daily mood and activity tracking.

Posts

• “3 Ways to Improve Your Cognitive Flexibility,” a post by Jennifer Verdolin, PhD, on how concrete ways to improve cognitive flexibility (ability to adapt, pivot, and innovate), which can help us cope with change and problem-solving.
• “10 Tips for Setting Healthy Boundaries,” a post from ChoosingTherapy.com. Learning to set boundaries is essential in order to create sufficient space for self-care.